Ben Plotnicki

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 x 2, 50 x 2, 55
I’m sure the increase in weight from one week is just getting more comfortable with the movement neurologically.

A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 5 sets
Tried to make these as hard as possible. Played around with different hand positions. Kept eccentric very controlled.

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B1 – Banded tricep pulldowns x 12-15, rest 1 min
Done

B2 – PVC banded lat pulldown x 20-24, rest 1 min x 3
Done – these sucked

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C – Piked HSPU around the world x 2 ‘laps’, rest walk 90 sec x 4
Going to the right was much harder than going to the right.

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D – Airdyne 10 set HARD, 50 sec slow spin x 8, rest walk 4 min x 2
Set a goal of at least 1100 watts in the first 8, and 1000 watts the second 8.

AM

Row 2500m @ Z1
Done

15 min thoracic spine and pec mobility
Did closer to 20/25 minutes

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PM

A – High hang power snatch, 1 rep every 30 sec x 20
did 21. Wanted to end a good one.

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B – For time – 20 ground to overhead @ 155lbs, must be done as singles
at the top of every minute, do 5 burpees

3:40
Started with 5 burpee to make sure. 7 reps in 1st minute, 5-5-3. All by way of c&j.

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C1 – Hollow body hold 30 sec, rest 30 sec
Done

C2 – Sorenson hold 30 sec, rest 90 sec x 4
Done with 15 lb plate

A – Back Squats – 2 reps EMOM x 12 @ 65% 1RM
250
Felt good! Used a warm up of 7 wall ball 5/5 KB snatch and 10 reverse hyper. I feel this helped minimized knee irritation and made the squats seem much easier in general and especially compared to last week.

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B1 – Glute ham raises x 10, rest 1 min
Done

B2 – GHD situps x 15, rest 1 min x 4
Done.

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C – EMOM for 18 min

odd min – 6 strict HSPU, 45lb bumpers as deficit

Much more challenging this week. Had to really start working in the 5th round. All unbroken except for the first round which I lost my balance and focus.

even min – 10 cal row + 15 DU’s
Done

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D – DB ext rotation x 12, rest as needed x 3 sets
20 across

AM

30 min air bike @ Z1
Done

15 min thoracic spine and pec mobility

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PM

A – Squat clean – 8 singles @ 80%, rest 2 min
235
Legs felt really tired from all the work yesterday. However, I felt I moved 80% the way I should. Has been a while since cleaning so too quite a few warm up reps to grease the groove.

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B – 10 rounds for time

1 legless rope climb 12-15′

5 ring dips
8:22
Underestimated the volume of 50 ring dips. Felt this kick in about round 6 or 7.

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C1 – DB skull crushers x 8-10, rest 1 min
30 x 10 -30 x 10 – 40 x 8

C2 – Banded face pulls x 8-10, rest 1 min x 3
Done

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D – Negative body levers x 20 SLOW reps, rest as needed
Did on rings and from a tucked position. Otherwise my quality would’ve dipped quickly and would not have been able to keep them slow.

Kind of a weird training day. Had a so so warm up and started to squat and stopped because I was not mentally in the right place. About 3 hours later I had the chance to start again and was better mentally. I also had a much more thorough warm up.

12 minutes general warm up on the AirDyne then typical flute activation, inchworm, Spider-Man lunge, banded slides and squats. Then did 3 rounds of
5 wall ball at 30lb
7 ghd sit ups.
Felt good, really warm and excited to train.

A – Back squats 4,4,4,2,2,2. Rest 3 min
275-295-315-335-350-360
Had a goal today of hitting 365 for my last double. I’m content with the 360.

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B1 – Rear foot elevated split squats x 6/leg, rest 1 min
40 across

B2 – Single leg banded hamstring curls x 8/leg, rest 1 min x 3 sets
Do not have a large variety of band tension. The thicker bands were good but range of motion was limited. Tried a lighter band was not challenged the same way.

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C – Alternating Cossack squats x 16 (8/direction), rest 90 sec x 3
75 across.

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D – Row 500m @ 1:42 pace, rest walk 2 min x 5
1:42.1
1:42.9
1:43.3
1:43.0
1:42.9
3rd round in I felt like I might have gotten out of being aerobic as I fought a little more than I wanted/expected to maintain or stay around the rx pace.

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 across. Had to fight not to lose good midline position in the left arm.

A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 4 sets
Liked this single arm work. Kind of played with pronated to neutral through the pull on a couple of reps on a couple of the sets.

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B1 – Banded tricep pulldowns x 10-12, rest 1 min
12 on all 4

B2 – PVC banded lat pulldown x 15-20, rest 1 min x 3
15 on all 4 but underestimated the difficulty that reps 10/11 – 15 got to be.

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C – 20 controlled shoulder touches in butt to wall HS, rest 90 sec x 4 sets
Just could not do these with my butt to the wall. I have a friend who is a former high level gymnast and I am going to see if she can help me with this.
Did shoulder taps facing the wall.

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D – Airdyne 12 set HARD, 48 sec slow spin x 6, rest walk 3 min x 2
This sucked from the 3rd round on. Maintained 1000+ watts on all 12 s cons intervals except for 2 in the 2nd set.

AM

Row 2500m @ Z1
Done

15 min thoracic spine and pec mobility
Done

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PM

A – Hang Power snatch x 2/Snatch balance x 2 – 1 set every 2 min x 6-8
145 across. Felt good, smooth and focused on a good lockout and felt I succeeded. Took video of it but have not uploaded it yet.

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B – EMOM for 16 min

odd min – 8 ground to overhead @ 115lbs

The 1st 4 rounds I alternated back and forth from snatch & c&j. Felt the c&j took more energy out of me so did the last 4 rounds by means of snatch. Breathing became labored and fatigue started really setting in around round 5.

even min – 6 ring dips + 18 DU’s

All ring dips done strict and dubz unbroken

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C1 – Hollow body hold 30 sec, rest 30 sec

C2 – Sorenson hold 30 sec, rest 90 sec x 3
Done, no added load.

A – Back Squats – 2 reps EMOM x 10 @ 60% 1RM
230

Little to no discomfort here. Felt good and solid.

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B1 – GH Raises x 8-10, 3 sec lower each rep, rest 1 min
10-10-10-8

B2 – Strict toes to bar x 8-10, rest 1 min x 4
8 across

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C – EMOM for 16 min

odd min – 5 strict HSPU
These felt fairly easy. Used 25’s for hand standard for the first 2 rounds and that was too easy. Added a 10lb plate and slight pause at lockout position.

These were the last 3 rounds of the HSPU portion of the EMOM.

even min – 10 KBS to eye level + 15 DU’s
2 pood for KB and finished each around 32-34 seconds

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D – DB ext rotation x 8-10 @ 30X1, rest as needed 3 sets
20-25-30

A – EMOM Squat clean thruster – start at 135lbs, add 10lbs each minute until failure
250
Yes, 250. As I made an improper plate change from 245 to 250 so I had 5 extra pounds on the right side. When I got the proper loading for 255 at the next minute I got 255 overhead but could not lock it out.

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B – Front Squat – 4×4, 3 sec pause in bottom of first rep. rest 3 min
225-245-255-260
Knees felt a little achey here but only on the concentric.

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C – BB RDL @ 30X2 tempo x 8, rest 1 min
225 across,
would not have been able to maintain tempo at heavier loads.

C2 – Lateral lunges @ 2111 x 12, rest 1 min x 3 sets
65 across
Weight was not hard, factors for not going up here were was getting pretty drained on energy and the hold in the bottom position made this challenging work.

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D – 800m sled drag at steady pace/effort
Done at 35. Only stopped for turning around. Would have had to have stopped frequently if any considerable amount of weight was added.